While most of us recognize that balanced nutrition and avoiding smoking are essential for heart health, there are several lesser-known habits that can quietly elevate your risk of heart disease. During Heart Month, consultant cardiologist Dr. Christopher Broyd of Nuffield Health Brighton Hospital highlights important lifestyle adjustments that can significantly reduce your cholesterol and blood pressure.
One of the most critical changes is increasing physical activity. “A sedentary lifestyle contributes to weight gain, elevated cholesterol, and higher blood pressure, all of which raise cardiovascular risk,” explains Dr. Broyd. But exercise doesn’t have to mean intense workouts at the gym. Starting with manageable steps like daily 10-minute walks, stretching, or cycling can build stamina and improve heart health over time. The key is choosing activities you enjoy, whether dancing, swimming, or team sports, and making them part of your routine.
Stress management is equally important. Chronic stress—from demanding jobs or family challenges—can raise blood pressure and increase heart attack risk. It also often leads to unhealthy behaviors like overeating or smoking. Dr. Broyd advises adopting effective stress-reduction techniques such as regular physical activity, yoga, meditation, or deep breathing exercises to help lower tension and promote mental wellbeing.
READ MORE: Man in 20s Arrested After Serious Injury in Somerset Car Crash
READ MORE: Somerset Daredevil Becomes First to Ski-BASE Jump Off Mount Snowdon
Sleep quality also plays a vital role in cardiovascular health. Poor or inconsistent sleep can increase blood pressure and disrupt the body’s repair mechanisms. To foster restful sleep, Dr. Broyd recommends sticking to a consistent bedtime and wake-up schedule, avoiding caffeine, nicotine, and excessive alcohol in the evening, and engaging in calming pre-bedtime activities like reading.
Additionally, adequate sunlight exposure is important to prevent vitamin D deficiency, which is linked to high blood pressure and inflammation. Dr. Broyd suggests spending 15 to 30 minutes outdoors daily, especially during daylight hours in winter, to support heart health.
Finally, social connections matter. Loneliness and isolation can increase stress and negatively impact blood pressure and immune function. Building and maintaining relationships by reaching out to friends, family, or joining social groups can enhance emotional wellbeing and protect your heart.
Implementing these lifestyle changes can significantly reduce your risk of heart disease. As Dr. Broyd concludes, “Taking small, consistent steps to improve physical activity, manage stress, optimize sleep, get sunshine, and connect socially can make a profound difference in your cardiovascular health.”